Leg Train

Well the other day I put up a new arm workout so must be time to get those legs a new work out.

Stair stepper– 15 minutes put that stair stepper on a medium pace and get those legs nice and warmed up to lift some weight.

Squat 4×8- Pack on some decent weight making sure you get to at least 90 degrees with your legs. You want a nice tukus then you need to squat.

Front Squat 4×10 – same as regular squatting lower yourself to 90 and then pop back up. The key is how you hold the weight against your chest.

Leg Curls 4×15- Make sure you are controlling the weight in both directions. the slower you move the more muscle fibers you will tear which will help you grow bigger.

Walking Lunges– 4 sets of 20 feet. So with these walking lunges you are going to left leg right leg lunge forward. If you are no feeling this as you are doing it your most likely doing it wrong. Make sure to not use momentum and just your leg strength pull yourself up.

Body Weight squats 4×20- this is a good finish to a solid work out.¬† because you are doing these with just your body weight doesn’t mean you should fire them off fast because its lighter than the others. Use nice controlled movements and get real deep.

Well that is it for today addition of this blog. If you liked this workout hit the like button and share with your friends.

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No Skip day

If you are a regular gym goer you have probably heard the saying friends don’t let friends skip leg day. This is due to the fact that so many people work around not working out their legs. Last time I was at the mall I saw this guy with this giant build walking around like king kong. The funny thing is when his legs came visible you could tell he did know what a squat was. Take it from me don’t be that person that doesn’t work out every part of your body because you are letting down your body and from an aesthetic stand point you will look kinda silly.

So I here is a basic leg workout to change them chicken legs into a nice beefy foundation.

Squats 4×10= This is the big daddy=o of them all work out. The key to squatting is simple squat down like your taking a poop in the woods. (what the old football coach would say) You want to go down till you at least hit 90 degrees then pop back up. Also while you do this be careful because if you lose your balance you can get seriously hurt or hurt someone else.

Leg press 4×12– the key to leg press is same as squatting bring the weight down till you hit 90 degree and then punch the weight back up. The problem most people face is their butt coming off the seat to push the weight up. Your going to want to not cheat on this and use the side handles to keep your butt planted and use all leg power to get the weight back up.

Leg curl 4×12– When doing leg curls the most important thing is to not flop your legs down after you raise the weight. Control is important all the way through¬† till you are back at the starting position.

Leg extension 4×12-Same as the curls you want to control the weight all the way up and all the way down. If you haven’t noticed there is a common them with lifting and a lot of it is controlling the weight. anybody can just throw weights around but to harness it and use it to get the best results is more of a challenge.

Calf raises 4×15– This exercise can be performed on a machine or by using weight to hold you down and raise your calfs up. The easiest way to think of this exercise is tippy toes you want to get on the ball of your feet and raise as high as you can and then back down to touch your heel.

Well that’s a basic as it comes leg work out to start out. If you liked what you read hit that old like button and share with your friends.

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